five ways to boost your energy quickly

1 Cut down on booze

A tipple to relax at night may not be the best idea, as alcohol has been shown to interfere with the quality of your sleep. Plus, excessive drinking has been linked to an increased risk of depression, a major energy drainer.

2 AVOID JUNK FOOD

Where you can, cut out the junk. Rapidly absorbed carbs from processed, sugary foods and drinks (think bread, cakes, lollies, chocolates, fizzy drinks) give you that instant buzz because they spike your blood sugar, but the drop is equally as fast, causing an energy slump, says dietitian and health coach Leif Lagesen. Sweets are also low on micronutrients, such as calcium, magnesium and iron, which you need for good health.

3 EAT ENOUGH FOOD

“If you’re restricting and reducing your kilojoule intake too much, it can lead to fatigue and also have an adverse impact on your emotions,” says Dr Rees. And even if it’s simply because you’re busy or stressed, still try to eat healthy, smaller regular meals (avoid the urge to skip meals) to achieve a more steady energy release throughout the day.

4 TRY A LITTLE COFFEE

“The caffeine in coffee is a mild stimulant that accelerates the transmission of messages between your brain and body, making you feel more alert,” says Leif. It can make you feel more awake and, in small amounts, is fine as part of a healthy diet. “Caffeine has also been shown to have a favourable effect on exercise, resulting in a lower impression of effort (the exercise ‘feels’ easier) and less perception of fatigue,” he adds.

5 CHECK IN ON YOUR SLEEP

When struggling with undiagnosed sleep apnoea (a sleep disorder in which breathing repeatedly stops and starts) or snoring, it not only disturbs your quality of rest, but also affects your oxygen levels, says Dr Rees. There are treatments available that can address such conditions and help improve daily fatigue, so talk to your GP about it. E